Training Log Archive: NadimIn the 31 days ending May 31, 2003:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||
Saturday May 31, 2003 #
Running (Warm-up) 6:00 [2] 0.6 mi (10:00 / mi)
Warm-up w/Heidi and David Onkst from the parking lot to the start of QOC & SVO's Mont Alto meet.
Orienteering (Competition) 2:26:52 [3] 7.8 km (18:50 / km) +265m 16:06 / km
spiked:10/14c
QOC & SVO's meet at Mont Alto, PA. I started okay on the long climbing part of the course then started making small errors half-way through partly induced by the outdated +20-year old map. Two controls from the end, in a very green part of the course it started thunderstorming and though I felt okay, I kept missing the control by only a few 10's of meters to put-in a 43 minute leg. To make matters worse, I sustained several injuries. Besides, running my shoulder into a tree, getting a stick in the eye and running my knee into the pointy end of a dead branch, the worst was right as I was spiking control #1. There I had jumped down from a rock onto two others hidden in the leaves. My right foot jambed the ball joint into the rock, cutting right through the sock and bruising the bone. After shaking it off, I didn't feel it too bad (no muscle and few nerves there?) except when the slightest thing touched it. It wasn't a good day for my orienteering but lunch afterward with David, Heidi, Tim and Eddie was nice.
Friday May 30, 2003 #
Running (Street & Trail) 27:08 [2] 3.8 mi (7:08 / mi)
Roads & trails around Northridge Bowie.
Thursday May 29, 2003 #
Running (Street & Trail) 51:59 [4] 7.8 mi (6:40 / mi)
From Quill Point Dr. to the WB&A Trail, to the parking lot at Race Track Rd. and back. Hungry from working late again I stopped by McDonalds for a medium french fry dinner, then ran. It was very nice out, about 60F, but damp. Measured halves on the trail were: 3:13, 3:21, 3:11, (25:48 half-way) 3:18, 3:21, 3:27. I pushed at the end and w/o thinking I could, broke 52 minutes. My arms felt weak.
Weights (General) 12:00 [3]
30 pushups, 45 situps, dumbells.
Tuesday May 27, 2003 #
Running (Street & Trail) 28:34 [4] 4.28 mi (6:40 / mi)
From the UMD Track near the stands, Adelphi Rd. to Wells Pkwy, to Claggett Rd. to Queens Chapel Rd. to Dartmouth Ave. to College Ave., through the Mall and back to the track. The temperature as perfect for the humid air. I didn't mean to run fast.
Weights (General) 1:00 [3]
30 pushups.
Monday May 26, 2003 #
Orienteering (Relay Competition) 46:55 [3] 6.17 km (7:36 / km)
Day 3 of the US Team Trials was held in 50 degree rain. I ran on a team of Bernie Breton (Green), myself (Red) and Gail Gagarin (Brown). Peggy and Bernie came in together. I was with Mike Eglinski most of the way. I would run up a little and either bobble or stop to read the map and watch Mike pass me. He lead with me on his heels most of the way. He could read it so much faster and better than I--all I felt I could do was try to stay in-touch. I got a little ahead at the spectator control and rushed out to get ahead on what I thought was a trail run. My thumb must have hidden control #8 which is in direct line to #9 and I skipped it. This got us disqualified. Then I bobbled #9 and Mike and I were even again. My sincere apologies to the team and to Mary Jones whom I put under pressure to race Gail by finishing with Mike. This was a terrible recurrance of previous mass start type events which tells me my thought process is wrong. The weekend seeing friends was fun.
Sunday May 25, 2003 #
Running (Warm-up) 5:00 [3] 0.75 km (6:40 / km)
Warm-up for the Classic Stage of the US Team Trials. I ran up to the spectator control and down to the start.
Orienteering (Competition) 2:06:09 [4] 11.28 km (11:11 / km)
The Day 2 Classic stage of the US Team Trials on the Rockhouse Mountain Map in Harriman State Park, NY. This better but still dissapointing day was the best of the three days. The first part of the race was good. I screwed-up the longest leg, something I usually feel more comfortable doing. I also forgot to take along a Gu so I felt like I bonked on the second loop.
Saturday May 24, 2003 #
Orienteering (Training) 12:00 [3] 1.2 km (10:00 / km)
In Harriman State Park, NY. Part of the practice course before the US Team Trials. 3 of 4 controls spiked before I had to run-off to the start.
Running (Warm-up) 5:30 [3] 0.75 mi (7:20 / mi)
In Harriman State Park, NY; From the parking lot near Kanawauke Circle west on Rte 106. The start was 2.5k away and I only had less than 15 minutes. Part way there, Pat Zerfas and her husband gave me a ride and I had plenty of time to calmly get there. Thanks!
Orienteering (Competition) 1:23:24 [3] 4.31 km (19:21 / km)
Running at the US Team Trials on the Surebridge Mountain/Hogencamp Mountain map in Harriman State Park, NY, on a misty cool day. I was definately not trying out for the team and my result tells why. I did okay except for one control which took me +32 minutes. My new e-punch wouldn't work either. I had to punch my bib the whole way. See the Split List.
Thursday May 22, 2003 #
Running (Street & Trail) 32:56 [4] 5.15 mi (6:24 / mi)
Starting at 11:35pm, From Quill Point Dr., up Prospect Hill Rd. to Bell Station Rd. to the WB&A Trail, to Hillmead Rd. to Quill Point Dr. Walking to the metro train after working late made me feel like running. A room-temperature light rain and light windy night, I felt pretty good. Having run most of this route on Monday, I was faster. I ran 6:34 for the first uphill mile. This is a course PR, though I've only run the route about a dozen times and rarely hard.
Wednesday May 21, 2003 #
Running (Street & Trail) 16:20 [3] 2.36 mi (6:55 / mi)
From Quill Point Dr. Quilt Patch La. to Fletchertown Rd. to Quetzal Dr. to Quill Point Dr. I was working late again. I got out to run anyway in a light rain--I needed it since I haven't been getting much training in lately.
Weights (General) 13:00 [3]
30 pushups, 45 situps and dumbells.
Tuesday May 20, 2003 #
Running (Track) 51:11 [5] 10.7 km (4:47 / km)
At the UMD Track. I ran 10x200m with a runner from the Terrapin Running Club (a student group) while other PGRC runners were working out too. It has been a while since making it to the track and I've run hardish the last couple days so I kept the quantity and distance low. Running 200m, the jogging 200m, I had the following splits: 33, 34, 34, 34, 34, 34, 34, 33, 35, 34.
Weights (General) 4:00 [3]
30 pushups, 45 situps.
Monday May 19, 2003 #
Running (Street & Trail) 36:19 [4] 5.4 mi (6:44 / mi)
From Quill Point Dr., up Prospect Hill Rd. to Bell Station Rd. to the WB&A Trail, just past Hillmead Rd. on the trail to the park at Poplar View Dr., then Hillmeade Station Rd. to Hillmead Rd. to Quill Point Dr. I felt strong despite yesterday's long effort. I ran 6:47 for the first uphill mile. Being cool, it was very nice for running.
Weights (General) 14:00 [3]
30 pushups, 45 situps and dumbells.
Sunday May 18, 2003 #
Running (Warm-up) 5:00 [2] 0.75 mi (6:40 / mi)
On the Trout Brook map near Weston/Easton Connecticutt. To the start, to parking & to the start.
Orienteering (Competition) 1:49:53 [4] 12.6 km (8:43 / km)
The Billygoat on the Trout Brook map near Easton/Weston Connecticutt. This wasn't very satisfying in a number of ways. I fell into following Ted Good for half the run. Having de-trained from working too much and not training lately, I was sluggish from the start. It would have been more fun to plot my own routes and gain the confidence needed to run in the rocky technical areas. Past the midway point, I got a little ahead of Ted and blindly started after Bernie Bretton while he was making a mistake. We had passed the control. Ted caught-up and then ran back to the control (#16). I wasn't sure at this point what happened so I went on. After seeing Ted and Andy Hall come back and keep going, I fatefully decided to skip the control and again follow them. I guess it was a confidence thing complicated by being in oxygen debt. Like last year, I ran practially the whole course without benefiting from a skip and finished in 27th place again. I didn't feel like I orienteered until the last quarter of the run. At least I got in a good workout...
Saturday May 17, 2003 #
Orienteering (Training) 1:04:00 [2] 3.5 km (18:17 / km)
In Fahnstock State Park, NY on the Moneyhole Mountain map. Peggy and I were running part of the Men's World Cup course from 1986. Some of the control locations had been marked with permanent markers and I hit these right on. It required going slow to get used to the map and to run through the green areas. Even the white woods had tall blueberry to slow you down. The map Peggy gave me had the winner's routes drawn-in. I guess it had been used so much that the re-routed Appalachian Trail had been moved to it--the path must have gotten worn-in. A combinattion of working too much and then not being motivated kept me from running the previous 3 days.
Tuesday May 13, 2003 #
Running (Street & Trail) 31:44 [3] 4.65 mi (6:49 / mi)
After flying back to Maryland, I was still motivated to run. From Quill Point Dr. I did the WB&A loop via Quetzal first. It was a nice cool night and I didn't realize I was running this quick.
Weights (General) 14:00 [3]
30 pushups, 45 situps and dumbells.
Monday May 12, 2003 #
Running (Street & Trail) 20:11 [3] 2.7 mi (7:29 / mi)
At Shawnee Mission Park, KS. A warm-up with Dan Meenehan of OK. I was here for work and Dan offered to go for a run. We ran from the park entrance on streets and trails to the lake and the beginning of the "Test Loop."
Running (Trail) 15:34 [4] 2.0 mi (7:47 / mi)
In Shawnee Mission Park, KS. Dan Meenehan lead me around and taught the OK Test Loop. It was a rocky and hilly 2 mile route with intersecting trails. It reminded me of running in college. We ran briskly making split second foot placements to step over the rocks and roots and was fun. It was nice to run it and I didn't feel tired from yesterday's O' meet. Work brought me to Kansas so all the time I lost training for work recently had at least some reward.
Running (Trail) 13:44 [5] 2.0 mi (6:52 / mi)
In Shawnee Mission Park, KS. Doing sort of a cross between a run and a time trial, I ran the loop Dan had just taught me. I hit the rocky hill somewhere under 7 minutes and was fading after that. Dan helped guide me through the last couple turns by meeting me from the other direction and by bringing me in to the finish. In the process he said I broke the course record that he set in 1999 by about 10 seconds.
Running (Street & Trail) 13:20 [2] 1.9 mi (7:01 / mi)
In Shawnee Mission Park, KS. Dan Meenehan and I jogged back from the OK Test Loop to the park entrance.
Sunday May 11, 2003 #
Running (Warm-up) 8:00 [2] 1.0 mi (8:00 / mi)
Warm-up at Combat Village, VA for the QOC meet.
Orienteering (Competition) 1:26:25 [4] 8.9 km (9:43 / km)
QOC Meet at Combat Village, VA. I had memories of a disasterous weekend at Winnona in NY the previous week. I stayed with safe routes this day but even then, I bobbled several controls. It turned-out that my mistakes, about 12 minutes worth) were smaller than the ones others made. Perhaps the 80 degree temperatures went my way but I won Blue.
Saturday May 10, 2003 #
Running (Street & Trail) 38:53 [4] 5.58 mi (6:58 / mi)
In Greenbelt Park; from Sweetgum parking to Goodluck Rd. to campground loop D, to Sweetgum parking. I got to PGRC practice late and hadn't run for a while. Though this was not near the fastest I've done on this route, I surprised myself running this quickly having not run much lately.
Thursday May 8, 2003 #
Running (Street & Trail) 53:57 [4] 7.8 mi (6:55 / mi)
From Quill Point Dr. to the WB&A Trail, to the parking lot at Race Track Rd. and back. I hadn't run much lately due to work. I ran 6:40's--6:50's on the trail.
Running (Street & Trail) 53:59 [4] 7.8 mi (6:55 / mi)
From Quill Point Dr. Quetzal Dr. to Fletchertown Rd. to the WB&A Trail to the end of the trail; Patuxent River Park at Race Track Rd. and back. It felt wierd running--partly my new shoes, partly the humid and warm air, partly not having run much lately, and partly my congested lungs. I weighed-in this morning at 164.5 and after the run was 162.5. I felt weak on hills, tired and empty in the stomach. Available half-mile splits from the trail: 3:19, 3:29, 3:19, (26:44 turnaround) 3:25, 3:27, 3:35. Struggled with a 7:00 last uphill mile.
Wednesday May 7, 2003 #
Running (Street & Trail) 15:47 [4] 2.36 mi (6:41 / mi)
From Quill Point Dr. Quilt Patch La. to Fletchertown Rd. to Quetzal Rd. to Quill Point Dr. Working late, running late... Lungs are still congested. Missed the last two days due to working late.
Weights (General) 4:00 [3]
30 pushups, 45 situps.
Sunday May 4, 2003 #
Running (Warm-up) 8:00 [2] 0.6 mi (13:20 / mi)
Warm-up for the US Long-O Championships on the Winona North map in NY.
Orienteering (Competition) 2:12:31 [4]
spiked:4/9c
US Long-O Championships on the Winona North Map in NY. I started much more calmly. Alone, I made-up 3 minutes on Tim Good at the first control (an almost 2.2k leg). Safely to the next control, a turning leg, I subsequently lost all sight of what I was doing. I ran blindly away from Tim then back more toward him. Expecting to relocate at a road or trail crossing, instead, I crossed both w/o knowing where I was. I mistook a small pond for another bigger one more southeast, and just generally screwed-up. For the rest of the race, my head just wasn't there--lack of confidence. Maybe I'm distracted by work and a promotion--the run was very disappointing. To make matters worse, I lost my e-punch in a fall.
Saturday May 3, 2003 #
Running (Warm-up) 10:00 [2] 1.2 km (8:20 / km)
After running well on Tuesday, April 29th, I caught a cold and missed a lot of time. Friday was spent driving. This warm-up is for the Short-O Championships at Winona North, NY. I had hopes of doing well.
Orienteering (Competition) 12:39 [4] 1.46 km (8:40 / km)
spiked:3/5c
The Preliminary Run of the CNY Short-O Championships. Starting w/Pam James, got distracted, I ran too fast and totally missed seeing the knoll of the first control only 200m away. It cost me +2 minutes. I still ran poorly on the 3rd leg. By the 4th and 5th, I was feeling the cold in my lungs--disappointing.
Orienteering (Competition) 41:54 [4] 3.53 km (11:52 / km)
spiked:4/9c
Final Run of the CNY Short-O Championships at Winona North. Once again I started too fast, made a very bad parallel error after overshooting the first control and wandered for 12 minutes never more than a minute from the road where I could have relocated. Even after getting past #1, I was shakey and boomed #8. It was hard to imagine but this run was even more disappointing than the morning run.